Workout of the Day 3 rounds with a partner for time 1000 meter row 80 wall balls (#20/#14) 60 burpees Switch every 250 meters on row, partition reps in any manner Post WOD 3 rounds of.. :45 russians twists :15 rest :45 plank hold :15 restRead more

Pre WOD Take 20:00 to build up to a heavy 3 rep snatch Workout of the Day “Isabel” 30 snatches for time (#135/#95)Read more

Workout of the Day Every minute on the minute for 18:00 1st min- :50 max reps of “KB Flow” (53/35)|(35/26)* 2nd min- :50 max reps of “BW Flow”** 3rd min- :50 max reps of rope climb *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R) **1 Rep of “BW Flow” is… 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R) Post WOD 3 sets of… 1:00 Max Cals on Bike 1:00 KB Plank Taps 1:00 Alt. V-Ups -Rest 1:00 between setsRead more

Pre WOD 5 sets 1 push press + 2 push jerks + 3 split jerks Workout of the Day 10:00 as many rounds as possible 6 push jerks (#155/#105) 15/12 calorie rowRead more

Pre WOD  In 15:00, build to a heavy 3 rep deadlift Workout of the Day For time 30-20-10 Deadlift (#245/#165) Toes to bar *50 double unders after each full setRead more